Food with high cholesterol
It is well known that diet strongly affects the levels of cholesterol in the blood. Therefore, the main step in the treatment of hypercholesterolemia is keeping a healthy diet that does not contain much saturated fat, TRANS fat and cholesterol.
People at elevated blood cholesterol, we recommend the following tips:
- Less than 7% of your daily income of calories should come from saturated fat.
- To eat less than 200 mg of cholesterol a day.
- 25 – 35% of your daily income of calories should come from fat (including saturated fat calories).
- To lower cholesterol can be consumed 2 g of plant stanols or sterols and 10 – 25g of soluble fiber per day.
- Use only the amount of calories, which is enough to achieve and maintain a normal weight.
- In addition, when high cholesterol is very important every day to do physical exercise of moderate intensity (e.g. brisk walk) for at least 30 minutes.
Saturated fats usually are solid in nature at room temperature and are contained in large amounts in foods of animal origin (lard, meat and dairy products) and some vegetable oils (coconut and palm).
Scientific evidence suggests that increasing the amount of saturated fat in the diet increases the levels of low density lipoproteins (LDL) in the blood. Decrease of their content in the diet to 7% of calories per day is a very effective way to reduce the content of bad cholesterol.
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TRANS fats are contained in most products that have undergone hydrogenation (the addition of hydrogen to unsaturated fats to make them firmer and more stable at room temperature). Their main sources are margarine, baked goods (crackers, cookies, donuts), breads and foods fried in gidrogenizirovannogo oil (French fries, chicken).
These fats, typically at room temperature, have a liquid consistency. They are contained in vegetable oils, nuts, olives, avocados and oily fish. There are two kinds of unsaturated fats – monounsaturated and polyunsaturated. They help reduce cholesterol when used instead of saturated fats. Found in fatty fish (like salmon, tuna and makret) omega-3 polyunsaturated fatty acids can help protect against the occurrence of heart disease.
The total fat content of the diet
Not all fats raise cholesterol, so do not want to exclude them from the diet. However, you should monitor their quantity in the diet, as fats are high in calories, and if a person needs to reduce their weight, limiting their use can be beneficial.
Cholesterol contained in the diet also increases its level in blood, but less than saturated fats. However, they are often detained together in the same product. Therefore, the restriction of the use of food rich in saturated fats, will also help to reduce the amount of cholesterol eaten. Cholesterol is in animal products like liver and other offal, egg yolks, dairy products (including butter, cream and cheese). You can not use it more than 200 mg per day.
Fiber is found in plants. The human body cannot digest or absorb into the bloodstream, but it is necessary for his health. Foods rich in fiber can reduce cardiovascular risk. It is also useful for digestive tract and overall health. In addition, the intake of food rich in fiber that helps a person to reduce the number of calories in the diet, which is very useful for weight loss.
There are two types of fiber – soluble and insoluble. They are both healthy, but only soluble fiber reduces the risk of heart disease by helping to reduce LDL cholesterol levels. The difference between the two is how they pass through the digestive tract. Practically insoluble fiber does not dissolve in it, helping to the large intestine to function properly. It can be found in many whole grain products, skins of fruits, vegetables and legumes.
Soluble fiber in the intestine is transformed into a gel-like substance that helps to block the absorption of cholesterol and fats in the bloodstream. It is recommended to use at least 5 – 10 grams of soluble fiber a day (and preferably 10 – 25 g). It contains grain (barley and oats), fruits (apples, bananas, citrus, nectarines, peaches, pears, plums), beans (beans, lentils, peas) and vegetables (broccoli, Brussels sprouts, carrots). However, to increase the fiber content in your diet should be gradual, not just because the latter can cause cramping and bloating in the abdomen.
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Plant stanols and sterols
These compounds in small quantities are found in many plants. They are used in soy products. Like soluble fiber, plant stanols and sterols help block the cholesterol absorption in the intestine, which is useful for reducing LDL cholesterol levels, but does not affect the useful high-density lipoproteins (HDL).
Other dietary factors
The following dietary factors may not affect LDL levels but they are associated with heart health:
- Omega-3 fatty acids found in some fatty fish and in certain plant sources such as walnuts, canola and soybean oils, flax seeds. They do not affect the LDL cholesterol levels, but help protect the heart in other ways, preventing blood clots and the development of inflammation in the walls of arteries. Omega-3 fatty acids reduce the risk of developing rhythm disturbances, myocardial infarction and death from cardiac causes.
- Sodium – reducing its quantity in the diet reduces blood pressure.
- Alcohol. There is a perception that moderate alcohol consumption reduces the risk of heart disease. However, alcohol abuse can lead to very serious health consequences. It can damage the heart and liver, contribute to high blood pressure and level of triglycerides the blood.
In General, a healthy diet to reduce hypercholesterolemia, should contain fruits, vegetables, whole grains and legumes. You should limit the consumption of foods rich in sugar, sodium and saturated fats.